9 Best Health Supplements for Optimal Health: Supplements Guide

9 Best Health Supplements for Optimal Health

Nowadays, people are constantly been bombarded with so many diet plans; all aiming to be the ‘perfect diet’ in the world.

But nevertheless, the million dollar question is:  Do you get all the essential vitamins, minerals and the power punch antioxidants to its fullest capacities from these diets?

I guess even the popular ones (Meditarrean, Paleo, Weight watchers,etc) fall short in providing all the essential nutrients required to achieve optimal health.

9 Best Health Supplements for Optimal Health

That’s where the health supplements play a vital role in helping you achieve a healthy lifestyle and balanced diet.

Health supplements will also help you bridge the gap when it comes to maximum absorption of micronutrients.

For instance if you consume food rich in oxalates, there is a less chance of your body absorbing iron and calcium to its fullest capacity.

Also, if you combine food rich in lactose with eggs or any high protein source, there is increased risk of indigestion, boating and gas fermentation.

But you may ask who has the time and patience to know how much percentage of vitamins and minerals are absorbed by the body for the different types of food I eat.

The best answer  is eat wholesome foods, cut out the sugars, load on with veggies, lean proteins and take the health supplements without fail.

Before I throw light on some of the best health supplements you should start consuming, make sure you don’t get honey trapped to low quality supplements that are cheap and doesn’t adhere to strict quality standards.

Instead, opt for high quality pharma grade health supplements that have met strict standards on manufacturing, labeling and nutrient content.

Best Health Supplements for Optimal Health

It’s always a great option to ask your family doctor about which health supplement brands to rely upon.

MultiVitamins:

You heard me right! Multivitamins have some surprising health making benefits and  has topped the charts as the most popular dietary health supplements among the American Adults. (Based on the survey conducted by the Council of Responsible Nutrition)

Multivitamins supplements will always fill the gap in case you miss out on any essential nutrients on any given day.

Always check the label containing list of nutrients and find the multi vitamins that you require the most.

Most of the population is low on essential Vitamins like D, C and A and B complex vitamins and trace minerals like zinc, selenium and chromium.

So opt for supplements that can give a good dose of these nutrients.

Also, multivitamins health supplements are generally power packed with nutrients, so you will stay less hungry.

This in turn makes you eat less and saves you from gaining extra pound which is usually the case with over eating.

Fish Oil:

Fish oil can be a great health supplement if you can’t consume oily fish due to unavailability in the place you live or you happen to be a vegan.

Fish oil is extracted from the tissues of a fatty oily fish and is rich in health inducing Omega 3 essentials fatty acids (DHA and EPA).

Numerous studies have shown that high levels of DHA and EPA in the body increases good cholesterol thereby lowering the risk of heart diseases, boosts metabolism and improves immune function.

Do you know that Omega 3 deficiency is one of the top 10 causes of death in America? (Based on the research conducted by Harvard University)

So grab on to high quality fish oil health supplements and live a disease free life.

Vitamin D3:

Vitamin D3 is the most under rated vitamin and a deficiency in Vitamin D3 will make you susceptible to  muscle weakness, poor cognitive function, bones abnormalities, mal absorption of calcium and phosphorous to name a few.

The good news is that Vitamin D3 is the natural form of Vitamin D and hence readily absorbed by the body (bioavailability) through the skin’s epidermal layer.

But people who do not get enough sun exposure (skin produces D3 in touch with the sun’s UV rays) or vegetarian by diet are prone to Vitamin D3 deficiency as it is a fat soluble vitamin.

That’s why it is most important to take this vital vitamin as a health supplement to support your immune, bones and teeth especially.

The recommended dosage of Vitamin D3 for an average adult stands at 800 IU/day. Make sure you find a good quality Vitamin D3 health supplement to get the daily dosage.

Folic Acid (Vitamin B9):

It is a well known fact that a deficiency in folic acid causes anemia in both adults and children since the red blood cells are directly dependent on this essential B vitamin (B9) for its proliferation.

Also a good dose of Folic acid supplement prevents birth defects in child bearing women and reduces the risk of hyper tension significantly.

Make sure you get it from both whole foods like green leafy vegetables, legumes, fruits and also from dietary health supplement.

Though it is the top most dietary supplement recommended for women, men should also consume folate health supplements to promote sperm health.

Coenzyme Q10 (CoQ10):

CoQ10 called as Coenzyme Q10 is an antioxidant that is present in our cell membranes and protects our DNA and cell wall from oxidative damage.

Due to our increase exposure to free radicals from a polluted environment and junk foods, it has become all the more necessary to take CoQ10 health supplements.

A daily intake of 100 mcg of CoQ10 supplements will keep your bodies inflammation at bay.

Calcium:

Calcium is an essential mineral that our body need for healthy bones, teeth, maintain heart rhythm , muscle function, prevents colon cancer and aids in weight loss.

While the average adult requires 1000mg/ day, post menopausal women need up to 2000mg /day to counter the loss of estrogen in their body.

Since the body doesn’t produce calcium of its own, taking calcium health supplements throughout your life is a great idea.

Iron:

Iron generally has low a bio availability (not readily absorbed by the small intestines) making people more susceptible to iron deficiency.

Along with heme (animal based) and non heme (plant based) foods, you need to take quality Iron health supplements to fulfill RDA daily Iron requirements.

Consuming Iron supplements is mandate for pregnant ladies to supply the baby with oxygen and nutrients and for women in general to counter the loss of blood due to monthly menstruation.

Boron:

Boron is a trace mineral that is essential for building muscle mass, improve brain function and most importantly increases testosterone in men.

Since it balances hormonal problems in men, intake of boron in recommend levels can contribute to prostate health.

If you live in area that has depleted boron levels in soils, boron supplements can come handy.

Selenium:

Just like Boron, Selenium an important trace mineral that is found in abundance in soil. Poor soil conditions in your country may lead to deficiency of Selenium.

Selenium deficiency leads to chronic diseases like cancer and heart disease, increased risk of mortality, poor immune function and cognitive decline.

In case you are in medications, it is advisable to talk to doctor before taking Selenium health supplements.

Final Note..

Remember all the important health supplements mentioned will only work if combined with wholesome foods.

So take supplements along with a balanced diet and cut out on junk and sugary foods for optimal health and longetivity of life.

11 Best Daily Supplements for Health – Every Guy Needs!

11 Best Daily Supplements for Health –

You want to eat healthy but you still love to munch on your favorite donuts and pizzas.

That’s the struggle most people go through to get healthy and fall short in the requirements of essential nutrients.

That’s where supplements come to rescue!

11 Best Daily Supplements for Health –

If you can’t be consistent with your fruits and vegetable serving every day, opt for the right and best daily supplements for health.

But remember supplements won’t replace a poor eating lifestyle. It will however help you fill in the gaps on days you munch on the junk foods.

Best Daily Supplements for Health

So let’s start making our diet better and also support it with the best daily supplements for health.

Multi Vitamin:

If it is anything that men in general are deficient at, it is the Vitamins. Multi vitamins supplements are much underrated and most men reach to protein supplements instead.

Along with a balanced diet, try including multi vitamin supplement in your routine.

Make sure the multivitamin capsule you buy has mainly Vitamin D, Vitamin K, Vitamin B12, Vitamin A, Vitamin C and Vitamin E in it.

Whenever you consume any supplements, look out for the capsule size and dosage to minimize side effects.

Fish Oil:

Fish oil is hands down one of the best daily supplement for men health as it contains the very healthy omega-3 fatty acids.

The omega-3 fatty acids namely EPA and DHA are proven to be anti inflammatory and support brain functioning and heart health.

Even if you include fish in your diet, make it a habit to take atleast one fish oil capsule each day.

You can have up to 3 capsules of fish oil a day if eating fish is not your thing.

Probiotics:

Do you know your gut health plays an important role in your overall well being.

You should thank the good bacteria present in your gut that’s boost your immunity system greatly.

Probiotics is nothing but a fancy term to denote the good bacteria present in our gut flora.

You can sufficient amount of Probiotics from a good diet alone.

Yogurt, kefir, fermented vegetables, pickles, tempeh, Kimchi, Sauerkraut, etc are some of the food sources best in Probiotics.

If you think you are not consuming these in your diet on a regular basis, try a good quality Probiotics supplement with more than 10 million live lactobacillus bacteria in it.

Vitamin D:

Come out of the myth that Vitamin D is most essential only for women health.

Men, you require them equally to boost bone health and prevent chronic diseases like diabetes, metabolic syndrome, certain cancers and skin diseases.

If you are not getting enough sun in the area you live or love being indoors or you are a vegan or your diet is not up to par, the stakes are high to be D deficient.

The daily recommended doses are 400 IUs; make sure you choose vitamin D3 or a Vitamin D2 supplement with 500-800 IUs.

Coenzyme Q10:

Coenzyme Q10 is a very important dietary supplement for men as it very much required for blood flow, heart health and assist male fertility problems.

Though it is found naturally in the body, a diet with high sugar makes your body deprive CoQ10 levels leading to stomach ulcers, gum problems, high blood pressure as you age.

Also if you are taking cholesterol lowering medications, you are more prone to Q10 deficiency.

Daily dosage of 90 to 100 mg of CoQ10 supplement is recommended for healthy men to take care of their libido health and prevent the risk of cardiovascular diseases at the later stages.

Alpha Lipoic Acid:

Alpha Lipoic acid is necessary to regulate blood sugar levels in the body.

It also aids in brain and liver health, helps in the recycling of Vitamin C and E and acts as a great antioxidant.

All this makes it an essential supplement to boost men health and you are good to go with 100 mg a day.

Selenium:

Men require Selenium for a healthy testosterone.

Testosterone is the male hormone vital for prostate health, muscle growth, increased energy levels and manage stress level better.

Make sure you take a multivitamin supplement that includes Selenium as well.

Vitamin B12:

Aging and decreased dietary intake are the two major causes for depleting the vital Vitamin B12 in men’s body.

Men need Vitamin B12 for number of physiological processes such as to produce myelin, DNA creation, help body make new red blood cells and for the proper metabolization of carbs, fats and proteins.

The dietary recommendation of B12 dosage increases with as men age. Men over the age of 50 and plus should consider taking B12 supplement of more than 2.4mcg per day.

Green Tea:

Did you ever think that this humble green tea be your best daily supplement for health to lose your unwanted weight?

Yes it is. Green tea contains an important antioxidant called EGCG which assist body to burn the excess fat around the abdomen.

So sip in a green tea instead of reaching to your favorite coffee!

Creatine:

If you are into sports and strength training, then Creatine is an important supplement to consider.

Taking in a supplement form will help the body to replenish its muscle creatine stores.

Research has shown that to assist muscle gain, you need to consume 5 grams of creatine per day to elevate your creatine stores.

Serotonin:

Everybody is caught in some kind of stress or the other, thanks to our fast paced lifestyle and eating habits.

Hence it is all the more important to take the feel good de stress hormone Serotonin.

It has a calming effect on the body and improves your quality of sleep.

Take either 100mg of B6 complex or 250mg of 5-HTP daily, as these hormones will overall increase the serotonin production in the brain.

Best Natural Supplements You Can Get From Proper Diet

Best Natural Supplements You Can Get From Proper Diet

Do you know that most store bought supplements health claims on key ingredients are misleading?

Some of the pills even contains substances that can provide potent side effects if ingested regularly.

You will always find controversial information on dietary pills health benefits since some supplement manufactures may or may not follow strict FDA standards.

Best Natural Supplements You Can Get From Proper Diet

So, it time to say good bye to such supplementary products and get your best nutritional and weight loss benefits from diet instead.

List of Best Natural Supplements From Food

Let’s find out how to get the most popular vitamins and mineral supplements through your daily food.

Best Natural Supplements – Calcium

The first thing that comes into mind when you talk about Calcium is that it is a bone building mineral.

The daily recommended dosage is 1000mg.

While the body can absorb only half of it (500mg) at a time, make sure you include calcium rich food in every meal to come close to your recommended value.

So what foods are best in Calcium that can be included in daily diet?

  • Dairy products – milk, cheese, yogurt, buttermilk and milk cream,
  • Dark leafy greens – kale, spinach, cabbage, broccoli, celery, lettuce, turnip and Watercress
  • Beans and Lentils
  • Nuts especially almonds, fig and cashew
  • Chia Seeds, Sesame seeds and Flax seeds
  • Fish such as salmon and shrimp
  • Citrus Fruits like Oranges
  • Soy milk and tofu

Best Natural Supplements – Vitamin C

Vitamin C is such a vital nutrient that builds our body armies (immune cells) to fight potent pathogens, parasites, viruses, microbes, bacteria and fungus.

The daily recommended dosage is 75 mg to 90 mg.

Do you know one cup of bell peppers provided you with enough vitamin C for the day?

Apart from the bell peppers, orange, berries, dark green leafy vegetable and tomatoes are good source of Vitamin C.

Best Natural Supplements – Biotin

Vitamin B7 or Biotin is an important vitamin that is needed for a healthy hair, nail and skin.

The daily recommended dosage is 30mcg.

Instead of taking a quick multi vitamin supplements, try to get Biotin from natural food source.

You can get sufficient amount of Biotin if these food are consumed in your daily diet.

  • Egg Yolk
  • Organ Meats especially liver
  • Bone Broth
  • Salmon Fish and Tuna Fish
  • Sweet Potato
  • Almonds
  • Cheddar Cheese
  • Banana
  • Oatmeal

Best Natural Supplements – Garlic

Garlic has powerful anti properties such as antibacterial, antifungal and antiviral. Thanks to the powerful chemical compound that it has called allicin.

The national cancer institute recognizes Garlic to have potential anticancer properties over any dietary supplements for cancer prevention.

Such is the amazing medicinal property of Garlic.

The world health organization recommends a daily dosage of 2g to 5 g of garlic.

To reap the maximum benefits of garlic, make it a staple food in every meal preparation in your diet.

Best Natural Supplements – Omega -3s

Do you know that these omega- 3s are called essential fatty acids because our body doesn’t produce them?

You need to get this crucial nutrient from your diet for the overall health.

The daily recommended dosage is 1000 mg to 2000mg.

Some of the best sources of Omega -3s are:

  • Plant based: Green leafy vegetables, Flaxseeds, Chia seeds, Soybeans, Avocado and Walnut.
  • Animal Based: Fatty fish such as Salmon, Sardines and Mackerel, fish oil and shrimp oil.

So, next time you are planning to buy a fancy named pill for your weight loss journey, give it a second thought.

Instead consume these best natural supplements that nature has provided us with and start including in your diet.